Black beans are a small but mighty superfood. Packed with plant-based protein and fiber, they help keep you full and satisfied, while supporting healthy digestion. They’re naturally low in fat and rich in iron, folate, and magnesium—important for energy and heart health. Plus, black beans are loaded with antioxidants that help protect your body from everyday stress. Whether you’re eating plant-based or just looking for a nutritious boost, black beans are a delicious and versatile way to nourish your body.

 

Here are 2 great recipes to try this summer:

 

🍔 Simple Black Bean Burger Recipe

Ingredients (Makes 4 burgers):

  • 1 can (15 oz) black beans, drained and rinsed
  • 1/2 cup breadcrumbs (panko or regular)
  • 1/4 cup finely chopped onion
  • 1/4 cup chopped fresh cilantro (optional)
  • 1 egg (or flax egg for vegan: 1 tbsp flaxseed + 3 tbsp water)
  • 1 tsp cumin
  • 1/2 tsp chili powder
  • 1/2 tsp garlic powder
  • Salt and pepper to taste
  • 1 tbsp olive oil (for cooking)

Optional Add-ins:

  • 1 tbsp soy sauce for umami
  • 1/4 cup corn or shredded carrots
  • 1 tsp hot sauce or chipotle for kick

👩‍🍳 Instructions:

  1. Mash Beans: In a bowl, mash the black beans with a fork or potato masher until mostly smooth with some chunks.
  2. Mix: Add onion, breadcrumbs, egg, spices, and any optional ingredients. Mix until well combined. Let it sit for 5–10 minutes to firm up.
  3. Form Patties: Shape into 4 equal-sized patties.
  4. Cook: Heat olive oil in a skillet over medium heat. Cook patties for about 4–5 minutes per side, until crisp and browned.
  5. Serve: On a bun with your favorite toppings—avocado, tomato, lettuce, and a spicy mayo or yogurt sauce work great!

 

🌱 Vegan & Gluten-Free Black Bean Burger Recipe

Ingredients (makes 4 burgers):

  • 1 can (15 oz) black beans, drained and rinsed
  • 1/2 cup gluten-free oats (quick oats work best)
  • 1/4 cup finely chopped red onion
  • 1 tablespoon ground flaxseed + 3 tablespoons water (flax egg)
  • 1 teaspoon cumin
  • 1/2 teaspoon smoked paprika (or chili powder)
  • 1/2 teaspoon garlic powder
  • Salt and pepper to taste
  • 1 tablespoon olive oil (for pan-frying)

Optional Add-ins:

  • 1 teaspoon tamari (gluten-free soy sauce) for deeper flavor
  • 2 tablespoons corn, shredded carrot, or chopped bell pepper for texture

Instructions:

  1. Make the flax egg: In a small bowl, mix ground flaxseed with water and let it sit for 5–10 minutes to gel.
  2. Mash the beans: In a mixing bowl, mash the black beans until mostly smooth with some chunks.
  3. Blend oats: Pulse the oats in a blender or food processor just until they’re coarsely ground (not flour).
  4. Mix it up: Add the flax egg, oats, onion, spices, and optional ingredients to the mashed beans. Stir until well combined. Let the mixture rest for 10 minutes to firm up.
  5. Form patties: Divide into 4 equal portions and shape into burger patties.
  6. Cook: Heat olive oil in a skillet over medium heat. Cook patties for 4–5 minutes on each side until browned and crispy.
  7. Serve: Enjoy on gluten-free buns or lettuce wraps with avocado, tomato, and your favorite sauce.

Enjoy!

 

Photo Credit: Indra Strong